Monday September 26, 2016

Foundational Movement

Medicine Ball Clean AKA Squat Clean Prep


  • Stance is with the heels at shoulder width or slightly wider
  • Weight in heels
  • Keep the chest up and brace the abdominals to maintain a neutral spine
  • Shoulders over the ball
  • Ball on the floor in between the legs with clearance for the arms
  • Arms straight, palms on the outside of the ball with fingertips pointing down
  • Head can be up, with eyes on the horizon


  • The sequence of action is to: deadlift, shrug, pull-under, stand
  • Drive through the heels
  • Extend the hips and legs
  • Shrug, with straight arms, pulling the body into a front squat, with the elbows beneath the ball
  • Stand to full extension with the ball at the rack position to complete the movement


  • The movement finishes with the knees and hips at full extension with the ball at the rack position


  1. Deadlift
  2. Deadlift-shrug
  3. Front squat
  4. Pull-under
  5. Full medicine-ball clean


Alternating 10 min EMOM:

  • 5 Medball Cleans (These are not for speed. Focus on form.)
  • 1 Squat Clean (Heavy-ish)


7 minute AMRAP

10 Medball Cleans @ 30/20/14

20 AbMat Sit Ups


Tuesday is our first retest Tuesday of this 12 week cycle. That is why today is primarily drilling form and a shorter WOD.  Please don’t try to add an additional WOD if you plan to attend class tomorrow.  I want your body ready to crush those 343 reps.

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